The Gym Lake Highlands – 1-CrossFit
A.: Power Clean (5 Sets Building to a tough complex for the day:
Power Clean +
Jerk +
Squat Clean
Jerk
[1+1+1+1]
-lift every 2 minutes
)
-only 1 miss if any
B. Metcon (5 Rounds for reps)
On a 19 minute clock for max reps of Bench Press:
5 Rounds:
30/24 Cal Bike
Max Body Weight Bench Press
workout flow: you have 19 minutes to complete the workout. On 3, 2, 1 go you begin on the bike. As soon as you complete the calories you may move immediately into the bench press or wait, it’s up to you. Once you finish the bench you may rest as much or as little as you need.